Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in.If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress!

"Deep-fried foods may be tasty, but
they are definitely not healthy. Foods like french fries, onion rings,
fried wontons and deep-fried candy bars
offer little in the way of nutritional value while putting you at
higher risk for certain health conditions. However, you don't
necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods
are usually high in fat, particularly the types of fats that are bad
for your health. Many restaurants fry foods in oils containing trans
fats, and since many deep-fried foods are coated in batter, they absorb
more fat than they would without the batter coating. Because of the high
fat content, they are also high in calories, making it more likely you
will eat more calories than you need and possibly gain weight.

Health Risks

The
saturated fat and trans fat in deep-fried foods increase your risk for
high cholesterol and heart disease. If you eat a high-fat diet, you are
also at higher risk for certain cancers and for obesity. Deep-fried
foods also may contain acrylamide, a possible carcinogen, with foods
fried at higher temperatures or for longer containing more than those
fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If
you can't give up fried foods, you can make them healthier. Use
unsaturated oils to fry your foods, such as canola, corn, peanut,
safflower, soybean or sunflower oil. Heat the oil to the proper
temperature, as oil that isn't hot enough leads to increased fat
absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.

Considerations

As
long as your overall diet is low in fat, saturated fat and trans fat,
you can eat deep-fried food in once in a while. Eat just a small amount
of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't
believe in extremes that are unmaintainable or that leave you feeling
like you are always failing or cheating. I believe in moderation. I want
all of us to try to cut out fried food for the rest of this challenge.
If you steal a french fry from your hubby's plate or eat a chip from
your kids lunch, you aren't cheating or failing, you are just living. We
are cutting back. We are trying to be healthier every day and making
changes that can last longer than 90 days. Next time you go to your
family's favorite burger place, don't order your own fries, just steal 1
or 2 from someone else at your table. ;)

THIS WEEK'S ADDED CHALLENGE: drink half of your body weight in ounces of water every day

5 Ways Drinking Water Can Help You Lose Weight

Does drinking water help you lose weight?

"The
benefits of drinking water are as plentiful as this substance is on the
earth. And like the earth, our bodies are about 70% water, yet so many
of us deprive our bodies of this readily available, free drink. By
filling up your body's "tank" with water every day, you will definitely
begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight," you're not alone. Here are five reasons why drinking water helps you lose weight ... And "drinking water" means 2-3 quarts per day.*"

1. Drinking water makes you feel more full and less hungry

"Various
research shows that if you drink 2 cups of water 30 minutes before a
meal then you will consume 75 calories less on average during that meal.
That full-feeling, helping you to shave off 75 calories a meal, may not
sound like anything significant to you, but think about it this way. If
you ate 75 calories less for 2 meals a day, then in one day that is 150
calories less, and in one year that is that is 52,800 calories less.
Divide that by 3,500 (the number of calories to lose 1 pound) and you've
got yourself a 15 lb. weight loss in one year!"

2. Drinking water helps your body burn stored fat

"When you are trying to lose weight the parts of your body that you're
focused on probably are not your kidneys and liver, but these parts are
vital to weight loss. So a quick bio lesson is in order. The job of your
kidneys is to eliminate waste. One job of your liver is to metabolize
stored fat into usable energy. If your kidneys don't get enough water to
do their job (eliminate waste), then they "ask" the liver to help out.
The liver dutifully says, "yes," but it is your body that suffers. You
see, if the liver is doing the work of the kidneys then it has less
resources to do its own job well - and remember, its job is to burn fat.
So you can help your liver do its job better, by helping your kidneys
out, by drinking more water. Pretty simple."

3. Drinking water gives you more energy

"Even
the slightest bit of dehydration can leave you feeling sluggish and
that's not a good thing if you are trying to lose weight. Look back at
the bio lesson on the liver. Recall that one job of your liver is to
burn fat into usable energy. You do not want to be lacking in usable energy
if you want to lose weight. Losing weight involves activity, moving,
exercise, and if you are sluggish what is the first thing you do -
probably sit on the couch in front of the television instead of going
for a brisk walk or run. Being sluggish just weighs you down (pun
intended). But you can turn it around by filling up with water, feeling
more energetic, and becoming more active."

4. Drinking water helps build muscle

"Anyone
who has ever been interested in weight loss probably knows that muscles
burn more calories at rest than fat. So the more muscle you have, the
more fat your body burns even when it's at rest. If you just look down
the aisle at the store, you will see protein product after protein
product to help with muscle development and to give you energy. And
while protein is certainly necessary, water should not be overlooked.
Think of it this way, blood plasma is 90% water and so water is like an
ever-flowing stream in your body that carries oxygen and nutrients to
your muscles, organs and entire body. This water transportation system,
delivering nourishment, is not only vital to keeping your muscles
hydrated so they contract, function, and build up optimally, but
necessary for your entire body to have an overall feeling of well-being."

5. Drinking water increases metabolism

"When
you think of metabolism, think of fat-burning. If you could burn fat
faster and more efficiently then you could lose more weight. German
researchers once conducted a study where they measured the participants'
resting metabolism before and after they drank about two cups of water.
The results showed that after 10 minutes their rates of metabolism
began to pick up, after 40 minutes their metabolic rates' were 30%
greater, and they remained at this faster rate for at least an hour.
Simply put, increased metabolism burns more calories and when you are
losing weight calorie burning is a critical piece of the equation."

About Hiit Mamas

I am a 36 year old a stay-at-home Mom of 4 kids, ages: 10, 8, 6, and 4. My husband has been doing HIIT workouts for a few years and I have always loved how quick the workouts are (usually under 15 minutes) and the great results (he is hot ;). After my final pregnancy I decided to start doing my own version of these HIIT workouts and am in the best shape of my life after only 5 months, 4-5 times a week. The results are noticeable, fast, and amazing. I have had to adapt the workouts to do at home with the equipment I have and also to remain feminine looking (not too bulky on top). I had so many requests from friends to share my workouts that I started this blog. I am excited to see Hiit Mamas catch on and everyone to get the great benefits of these awesome, fast workouts!